Training & Progression

Strength, hypertrophy, volume, intensity, frequency and progression explained to help organize training more effectively.

3articles

Homem musculoso descansando em um banco de academia ao lado de uma barra carregada, com cronômetros marcando 60, 90 e 180 segundos ao fundo.

Training & Progression13/09/20266 min read

Rest Between Sets: 60, 90, or 180 Seconds? What the Evidence Shows for Hypertrophy and Strength

Evidence does not support one universal interval: rests over 60 s may slightly favor hypertrophy, while heavy strength work often benefits from 2–5 minutes.

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Mulher fazendo remada com halter e homem treinando com barra em academia, ao lado de quadro visual sobre séries, frequência, carga e falha.

Training & Progression10/09/20266 min read

ACSM 2026 and resistance training: what changes for sets, frequency, load and training to failure

The new ACSM guideline explains how to adjust resistance training for strength, hypertrophy and power — and why training to failure is not mandatory.

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Mulher realiza agachamento com barra carregada enquanto um treinador acompanha de perto em uma academia.

Training & Progression08/09/20266 min read

Is RIR reliable? What 26 studies show about when estimates miss more

A systematic review of 26 studies suggests RIR is more accurate closer to failure and at higher relative loads, and less accurate in long, lighter sets.

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